Try this Heel Raise Exercise. The 2 up 1 down heel raise variation is an excellent exercise to load your Achilles’ tendon safely when inflammation is present. A majority of the time when a person has Achilles tendinitis the heel raise part of the exercise is painful however the lowering portion is usually much more tolerable. One way to increase resistance to the calf muscles to strengthen them without increasing pain is with the 2 up 1 down variation!
Heel Raise (2 up, 1 down)
Setup
• Begin in a standing upright position, holding onto a chair or counter for support, with both feet on the ground.
Movement
• Start by bracing your core and raise up onto your toes. Lift one leg off the floor, then slowly lower your heel to the floor. Repeat this motion.
Tip
• Make sure that the single leg lowering movement is performed slowly. Try not to let your knee bend as you lower your heel.
3 sets of 10 each side.
At Natural Medicine & Rehabilitation we utilize new cutting-edge technology called EPAT (Extracorporeal Pulse Activation Technology) for the treatment of Achilles Tendinopathy to help get our patients back to their sports or activities and quickly enjoying their pain-free quality of life again. Achilles Tendinopathy is caused by the overuse of the Achilles tendon and is a common in athletes or people who train often. The EPAT treatment can be used as a stand-alone treatment or in combination with a personalized physical therapy treatment plan to help patients greatly diminish levels of pain and reduce the risk of re-injury.
Athletes who are looking to recover quickly, avoid surgery, invasive procedures, and the risk of addiction to pain killers to get back to their sport, will greatly benefit from EPAT therapy at Natural Medicine & Rehabilitation.
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About the author: Dr. Jeremy Cohen
Dr. Jeremy Cohen, our Director of Physical Therapy, specializes in rehabilitating patients with orthopedic and sports injuries as well as patients recovering from various surgeries. He has continued his post graduate training by becoming a certified Performance Enhancement Specialist from the National Academy of Sports Medicine and has achieved an advanced certification in Fascial Movement Taping. Dr. Cohen is also certified in integrative dry needling as well as in performing functional movement screenings..click here to learn more about Dr. Jeremy